Rowing WOD 12/17/13:
The Shallow V
6 x 650m w/ 1:45 Rest
- FOCUS: RACE STRATEGY
Are you ready for your next 2k? Our’s will be this Saturday, December 21st, at the first race of the Renegade Rowing League for this Winter. Make sure you have a game plan going in. Use today’s Rowing WOD to test out different strategies and build confidence in your rowing. Perform the first two pieces with a focus on consistency in stroke rating and splits. If you’re feeling solid try to go a little bit faster each consecutive piece. Keep after your training as we go through December and the Holidays. It will be January before you know it and CRASH-B’s is right around the corner. There will be more to come on preparing for the 2k.
Post your average splits for each piece to comments!
Renegade Rowing 
1. 1:44.0
2. 1:44.1
3. 1:43.6
4. 1:43.5
5. 1:43.3
6. 1:40.0
Was able to get a good idea of holding a race pace and being consistent every stroke.
solid Nick! Way to get after it!
Goal: 1:50 for each heat.. Results:
1) 1:45.7 4) 1:50.0
2) 1:50.3 5) 1:51.7
3) 1:49.8 6) 1:48.8
Nice execution Thor! It’s coming together!
2:04.3
2:04.7
2:04.8
2:04.9
2:07.1
2:07.5
Way to fight Terese!
1.) 1:47.8
2.) 1:50.7
3.) 1:55.6
4.) 1:54.9
5.) 1:55.3
6.) 1:52.2
Way to bring it back at the end Greg! Excited for this Saturday!
Goal was hopeful 2K pace (1:55) @28
Damper 6
15:02.2, 3,900m, 1:55.6 /29
2:29.2, 650m 1:54.7 /29
2:30.6. 1:55.8 /29
2:30.0. 1:55.3 /29
2:30.2. 1:55.5 /30
2:31.4. 1:56.4 /29
2:30.8. 1:56.0 /29
I like it Ward! Try this for your next 2k … Settle to 1:56 after the first 10 strokes and hold that to the 1k mark. In the 3rd 500 try to fight for 1:55/1:56 and in the last 250m sprint it out and crush it pulling like 1:40’s. Keep up the great work!